We are into a hyoogee hypertrophy block. 6 weeks of blasting muscle fibers and getting jacked and sweaty and out of breath with lots of volume and weird shit. Coupled with my increased intake of double bacon McExtreme’s and McFlurries, this will be a vomitous good time. I am pretty much turning into a human McExtreme.

 

We are switching it up with the speed squat bars for upper back shits and giggles and doing some ME work that we can base our speed work off of in the coming weeks.

 

Dave wrote 98% of this. I came up with some movements I wanted us to do so that is like 2% maybe.

 

 

  • TUESDAY
  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • DE Lower-  SS Yoke Bar with chains  ( NO BOX )
  • 65% 10x2 
  • + with no more than 90 seconds rest. IF feels good then work up to heavy double either with more chain or bar weight. 
  • + Percentage is based off of max close stance low box yoke bar squat from previous phase. 

 

180 10x2. Yo dawg these suck more than any other type of speed squats.

 

 

  • Good mornings with SS Yoke Bar 
  • 5 sets of 5 with micro mini band pulling forward.

 

 

Last time we did anything with bands pulling us forward my face said hello to the front of the rack so I was extra excited to do it this time around. Used a plate for 5x5. I like yoke bar good mornings because 1) they smash on the ol upper back. 2) they don’t hurt my elbows (unlike every other bar cough cough cambered and straight bar).

These have been especially good for those of us in the group that have trouble keeping the upper back tight. Which is pretty much everyone. Some people just don’t know how to do it and other people, like myself, just need to get better at it all the time.

 

 

 

  • 45 Degree Back Raises super-set with Banded GoodMornings 
  • 3 sets of 20 reps 

 

Took me 3 sets to find the proper med ball weight for the back raises. I overestimated my strength with a 50 lb med ball.

 

 

 

  • Lying Leg Curl with Chains 
  • + one set to get an idea what weight to use. Only one chain will be needed to get the machine working right. Find a weight you can do 12-15 reps with and do one set to failure with 20 partial reps out of the bottom.  

 

Why do partials suck more than full reps?

 

  • Sissy Squat 
  • + one set to get used to the movement and then one set to failure using a med ball, after failure drop the ball and do more.

 

Who named these they are turrible.

 

 

  • Standing pulldown abs 
  • 3x15

 

 

  • Barbell Glute Bridges 
  • 3x12-15

 

135. Ready for my IG fit butt close up.  I like how I went through a time where I thought these were total bullshit now I will do anything to help with my conventional lockout and they seem like a great idea.

 

 

FREE TIME

 

 

 

  • THURSDAY 
  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • DE Bench 
  • 50% for 9 sets of 3
  • + after the 9th set do one more set with the same weight to failure using your close grip. 

 

I think this was the lightest we have ever speed benched. Felt so weird and…. speedy.

I based it off my floor press max from the other month since it is pretty much the only straight weight max I have from after the meet.

I think I did like 25 or 30 for my AMRAP SET. Dave hates AMRAPS.  But that's what it was. AN AMRAP.

 

 

  • JM Yoke Bar Press 
  • 10 sets of 10 with - 45 seconds rest 

 

This is the only time I have come close to vomiting. On JMs. What?? Used a quarter per side to these which led to some sloppy, bench- like reps on the last few sets. Takin it to vom town.

 

 

  • Chest Supported Rows super-set with Static Band Pull Apart. 
  • CSR - 4 sets 10-12 reps  
  • Band Pull Apart - 4 sets - hold for 30 seconds  

These band pull apart holds are very good for me. I have trouble really squeezing down and back on my... back. And holding it. Dave saw that issue and had me do some exercises for it and since it's gotten a little better, I've noticed my bench go up the times I've been able to really focus on getting that shit tight. I will hit a heavy, slow rep then get that shit extra tight and nail the next one. Thanks, David.

 

 

  • Shoulder Work With Rope 
  • + 1 sets 8 reps each movement  
  • Front raises  
  • Side raises  
  • Bent raise  
  • Bent over front raise  
  • Standing spin out  
  • Standing spin in  
  • Standing external rotations  

 

This is a Dave Tate especial and the verdict is out on how I feel about this rope/arm flailing circuit that actually ends up burning a little towards the end. I was going to take a video for my instagram since it was a new and exciting exercise but I just look like I’m having difficulty swatting bees away from me or something so I opted not to record it. I’m sure you can figure it out.

 

 

 

  • Barbell Pushups 
  • + One warm up set  
  • + One Set to failure  
  • + 3 Iso Holds for 10 sec each. These will be 3 different sets. The first will be just out of the bottom.The second set will be in the middle and the third set 3/4 of the way up.  

 

 

  • Pull Downs 
  • + Just 2 sets of 10-12 reps 

 

 

 

 

  • FREE TIME 

STOP YELLING

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